Let’s talk about the buzz behind GLP-1 — the hormone that’s suddenly a household name, thanks to weight-loss meds like Ozempic and Wegovy. But here’s the plot twist: your body already knows how to make GLP-1 on its own. The real question is — are you feeding it the right signals to do so?
Spoiler alert: you can activate your natural GLP-1 with food. And yes, extra virgin olive oil (EVOO) plays a starring role.
First, What Is GLP-1 Anyway?
GLP-1 (glucagon-like peptide-1) is a hormone made in your gut that helps regulate blood sugar, control appetite, and slow digestion — which keeps you fuller for longer. It’s one of your body’s natural metabolic MVPs.
Drugs like Ozempic are GLP-1 receptor agonists — synthetic versions that mimic this hormone to help manage blood sugar and promote weight loss. But here's the kicker: research shows that certain foods and nutrients can naturally enhance GLP-1 secretion too.
Here’s how to give your body a little nudge — no needle required:
1. Eat More Healthy Fats (Enter: EVOO)
Healthy fats don’t just taste good — they stimulate GLP-1 production. And one standout we were excited to see on the list? Extra Virgin Olive Oil.
Some studies have found that replacing refined oils with EVOO significantly increases GLP-1 secretion after meals, improving satiety and metabolic markers.
Why? EVOO contains oleic acid and polyphenols.
Ok, here’s the science: When digested, there is the formation of 2-oleoyl glycerol (2-OG). This compound activates intestinal fatty acid receptors (like GPR119 located on intestinal L-cells), which directly stimulate the secretion of GLP-1. Plus, EVOO helps slow gastric emptying, which means you feel full longer and avoid blood sugar spikes. See this study explaining more and dive even deeper here.
2. Get Friendly With Fiber
Soluble fiber (think oats, chia seeds, lentils, and apples — or supplements like psyllium) is fermented in the colon to produce short-chain fatty acids (SCFAs) like butyrate, which enhance GLP-1 secretion.
Bonus: fiber feeds your gut microbiota — and a diverse microbiome plays a huge role in regulating appetite hormones like GLP-1 and PYY. These two hormones have a synergistic effect, enhancing the sensation of fullness more than either hormone alone.
3. Protein Timing Matters
Protein-rich meals increase GLP-1 release, especially from whey, casein, and legumes.
This is why a protein-packed breakfast (like eggs with EVOO-drizzled sautéed spinach) can leave you feeling fuller, longer.
4. Spice It Up With Fermented Foods
Fermented foods like kimchi, kefir, and sauerkraut improve gut microbial diversity, which has been shown to enhance post-meal GLP-1 responses and reduce insulin resistance. A healthier gut microbiome = better GLP-1 function. Your microbes matter more than you think.
5. What Not To Do: Ultra-Processed Pitfalls
Ultra-processed foods — packed with refined sugars, seed oils, and emulsifiers — may blunt your GLP-1 signaling and impair satiety. They can hijack your hunger hormones, making it harder for your body to sense fullness. If you’re constantly hungry an hour after eating, your GLP-1 might be waving a white flag.
Also, a 2019 NIH study found that participants consuming ultra-processed diets ate ~500 more calories per day compared to whole-food diets.
6. Follow These Glucose Goddess-Approved Hacks to Boost GLP-1
Jessie Inchauspé, the Glucose Goddess, offers practical strategies to naturally enhance GLP-1 levels:
- Eat in the Right Order: Start meals with vegetables, followed by proteins and fats, and save carbohydrates for last. This sequence helps stabilize blood sugar and supports GLP-1 secretion.
- Incorporate Vinegar: Consuming a tablespoon of vinegar before meals can blunt glucose spikes and may enhance GLP-1 response.
- Move After Eating: Light physical activity post-meal, like a walk, can aid in glucose regulation and support GLP-1 function.
Bottom Line: You Can Support Natural GLP-1 Through Smart Nutrition
If you're chasing better metabolic health, weight balance, or simply fewer blood sugar crashes, activating your body’s natural GLP-1 is a strategy worth knowing. And the good news? It's already in your toolbox — or maybe on your kitchen counter in a bottle of cold-pressed, early-harvest, ultra-premium extra virgin olive oil.
Try this: Drizzle Kosterina EVOO on your roasted veggies, use it to dress a fiber-rich salad, or blend it into a smoothie with Greek yogurt and berries. You’ll be feeding your gut, your hormones, and your future self.
EVOO doesn’t just taste great — it might just be your secret weapon for a smarter metabolism. No prescription required.
Peace, Love, & EVOO,
Katina and The Kosterina Team
